Most popular jellies/jams/marmalades/preserves are made with a mix of fruit and high-fructose corn syrup, and several varieties just add sweetness and flavor to the spreads with fruit juice. Using just a few tablespoons to make a peanut butter and jelly sandwich means you’ll be consuming a lot of sugar. But Amanda Meixner, the food blogger behind the popular Instagram account @MeowMeix, has a healthy recipe to recreate the childhood favorite with wholesome ingredients that cuts the sugar in half.
A healthy peanut butter and jelly sandwich takes just seconds to make. First, swap store-bought jelly for mashed berries. According to Meixner, all you need to do is take a 1/2 cup of washed raspberries (or strawberries, grapes…whichever you prefer!), put them in a bowl, and mash them with a fork. Then, spread your homemade jam onto the bread with your favorite nut butter.
A typical sandwich might call for 2 tablespoons of raspberry preserves from Bonne Maman, for example, which contains 26 grams of sugar. But a 1/2 cup of raw mashed raspberries contains just 2.5 grams. For an even healthier sandwich, use sprouted bread and all-natural peanut butter without added sugar.
Delicious, nutritious, and full of nostalgia.
If you want to expand your palate beyond PB&Js, try these veggie-packed options that are better than any wrap. You’re also going to love these grilled cheese sandwiches made for grown-ups.
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